I absolutely love plyometrics exercises as a way to add a serious challenge to any workout without using any extra weights.
Not only will plyos get your heart pounding, muscles shaking, and get you pouring sweat in a super short amount of time, they’ll also make you a better overall athlete and help you perform better in your favorite sports.
So that’s why I thought it’d be fun to put together this equipment-free plyo-heavy workout for you guys today. All you need for it is your own bodyweight and a little bit of space, so as always you have no excuse not to do it!
Today’s workout is brought to you in partnership with Champion. Here’s everything you need to know to do it:
You can do this workout in a gym, in your backyard, or even in a tiny apartment. All you need is your own bodyweight and a lot of motivation to do it.
Here’s what you’re going to do: Set an interval timer to stopwatch mode, then complete five rounds of the following as fast as you possibly can:
20 Squat Jump In/Out
8 Push up in & outs
100 High knees
8 Candlestick burpees
16 Split leg v ups
Work as hard as you possibly can!
Squat Jump In/Outs
How to do it: Stand with your feet slightly wider than shoulder-width apart. Lower yourself into a wide squat position with your thighs about parallel to the floor.
Jump up as explosively as you can, then land in a narrow squat with your feet close together. Jump back up, then land in a wide squat.
That’s one rep. Repeat.
Push Up In/Outs
How to do it: Stand in place with your feet hip-width apart. Drive your right knee toward your chest and quickly lower to the ground, then follow with your left knee.
Continue alternating knees, working as fast as humanly possible.
How to do it: Lie on your back with your legs straight, placing each hand palm down slightly wider than shoulder width apart or under each glute.
Keeping your core tight, lift your legs off of the floor while keeping your knees as straight as possible and your toes pointed. Just before your legs reach vertical extend your torso to lift your lower back off the floor into a candlestick position.
Lower down, then immediately rock onto your feet and set your palms flat down on the floor in front of you. Jump your feet back, then do a push up. Jump forward then jump up straight in the air, adding a clap at the top.
That’s one rep! Repeat the entire sequence.
Split Leg V Ups
How to do it: Lie on your back with your arms straight above your head.
Pull your belly button towards the floor, then raise your right leg as you reach both arms towards your right foot at the same time. Lower back down then repeat on the left side.
Work Hard, Stay Cool
I run super warm when I exercise, and I also need to be able to jump, squat, and move freely when I’m doing a HIIT workout. But I tried Champion’s new Vapor X-Temp workout gear during this plyo workout and was pleasantly surprised at how cool it kept me.
Both the shorts and tee were super lightweight, and even when I was drenched in sweat at the end of my workout, my clothes weren’t. They also didn’t stick to my skin like other workout clothes—meaning I was able to work super hard without about getting overheated.
Because there’s nothing worse than worrying about annoying workout clothes holding you back from giving your workout your all.
This is a sponsored conversation written by me on behalf of Champion. The opinions and text are all mine.